|
conditioning/warm-up: Rings WOD: 20min AMRAP HSPU: 3 strict > 7 kipping Pull-ups: 3 strict wide O-hand > 7 kipping Pistols: 3 weighted > 7 free 
(a few scores got wiped off board by mistake -apologies to those four who aren't listed)
0 Comments
WOD: 'Isabel': 30 Snatch -for time (rx:61/43k)
Conditioning: strict DB Shoulder Press > b/ova Reverse Flies > DB Shrug > 15 hang tuks ...5's-6's-7's-8's-9's-10's, best weight, 20min cut 
WOD Paralette skills & drills 'CINDY': 20min AMRAP: 5 Pull-ups > 10 Push-ups > 15 Squats 
WOD: "Monkey Crank & Snatch" 13 Power Snatch (60/40k) 10 HSPU 1 length Monkey bars (5.5mtr) + 1 length 'Crankin it' (4mtr) 30 DUs ...3/5 RFT 
WOD 20min AMRAP: 10 SDHP > 15 Box-jump > 200mtr run (rx weight SDHP: 60/40k) 
WOD
Rings: warm-up, conditioning, skills 5 rounds/ 1min each: Muscle-ups > Pistol > strict Pull-up > Air Squat ...for total reps (air squat reps: 4=1) WOD: "Deck of Death"
In groups of 2 or 3. Task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts= 1×200m run for each card. Spades – Ground to Overhead 50/35kg Clubs – Toes to Bar Hearts – 1 x 200m Run Diamonds – Wall Balls Jokers – 25 Burpees. J,Q,K = 10 reps. Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. another long day chipping away at the (bigger than expected) task of getting construction completed. Big thanks to Jared & Andy & Josh for giving your time & hands to get this thing completed!! 
WOD Strength: build 2RM Squat Clean For time: 100 DUs > 50 Burpie Pull-ups >100 DU's > 50 Burpie Box-jumps > 100 DUs > 50 Burpie TTB 
|
CategoriesArchives
July 2018
AuthorLinda Begg |
RSS Feed